Look, Cook, Learn Delicious and Nutritious Recipes for the Discerning Cook Lauren Ulm Look, Cook, Learn Delicious and Nutritious Recipes for the Discerning Cook Table of Contents The Basics Chapter 3: Soups, Salads and Sandwiches Chapter 6: Side Dishes and Light Fare Appendices Introduction 1 Avocado Wasabi Salad 68 Chili Almond Asparagus 128 Ingredient Substitutions 198 Nutrition 2 BLT Salad 70 Potato Salad with Herbed Dijon Vinaigrette 130 Measurement Conversion Guide 204 Food Groups 4 Delicata Squash Bisque 72 Potato Salad with Fava Beans 132 Meat Roasting Temperatures 206 Homemade Vegetable Broth 74 Crash Hot Potatoes 134 Jerusalem Salad 76 Deconstructed Green Bean Casserole 136 Wonton Soup 78 Lemongrass Asparagus Risotto 140 Minestrone 80 Celery Rémoulade 142 Glossary of Terms 208 Chapter 1: Breakfast and Brunch Hot and Sour Cabbage Soup 84 Simple Fried Rice with Japanese Seven Spice 144 Tuscan White Bean Stew 86 Spiced Sweet Potato Fries 146 Blueberry Waffles with Lemon Icing 8 Tomato Basil Sandwiches 88 Vegetable Tempura 148 Breakfast Sandwiches 10 Index 212 British Lemon Maple Scones 12 Chard Florentine on Toast 16 Cinnamon Raisin Swirl Bread 18 Crumpets 22 Chapter 4: Main Courses Chapter 7: Baking Lemon Cranberry Muffins 24 Strawberry Rhubarb Coffee Cake 26 Rustic Bread & Eggplant Lasagna 92 Blueberry Hand Pies 152 Stuffed Banana Berry French Toast 30 Simple Fried Rice 94 Brown Sugar and Peach Muffins 154 Weekend Pancakes Made Easy 32 Bubble and Squeak 96 Plum Kuchen 156 Slow Rise Pancakes 34 Sundried Tomato and Basil Couscous 98 Perfect Cinnamon Buns 158 Apple Cinnamon Steel-Cut Oatmeal 36 Baked Sundried Tomato Risotto 100 Apple Pie Coffee Cake 160 Artichokes with Stuffing 102 Candied Clementine Cake 162 Mushroom Seitan Stroganoff 104 Snickerdoodles 164 Lemongrass Asparagus Risotto 106 Individual Blueberry Grunts 166 Crumb Cake 168 Chapter 2: Appetizers Lemon Maple Scones with Clotted Cream 170 Chocolate Chip Cookies 172 Cucumber Tea Sandwiches 40 Poolish Focaccia 174 Fried Green Tomatoes 42 Chapter 5: Pasta BLT Salad 44 Wild Mushroom and Wilted Frisée 46 Spicy Lemon Pepper Pasta with Broccoli 110 Asparagus Hollandaise 48 Mac and Cheese 112 Asparagus and White Bean Pesto Tart 52 Hurry Up Alfredo 114 Chapter 8: Desserts Miniature Napoleons with Eggplant Creme 54 Gnocchi with Morels and Fiddleheads 116 Flaky Pizza Purses 56 Broccolini, Tomato, and Butter Bean Udon 120 Mini Apple Pies 178 Spiced Sweet Potato Fries 60 Tomato Basil Cream Pasta 122 Coconut Blood Orange Bundt Cakes 180 Jalapeno Poppers 64 Gnocchi with Thyme and Lemon Cream 124 Pumpkin Whoopie Pies 182 Berry Crêpes 184 Gingerbread Cakes 186 Ground Cherry Cupcake Pies 188 Tuile Cookies 190 Mini Blueberry Tarts 192 Happy Hour Trifles 194 1 Introduction Cooking Doesn’t Have to be Scary This book is dedicated to all the adventurous cooks who dare to conquer the kitchen and create wonderful dishes that are both delicious and nutritious. With the advent of fast food, the microwave, and prepackaged meals the art cooking and preparing meals at home is becoming more and more rare. Our busy lives often pull us out of the kitchen and what we do actually cook can become repetitive and routine. To many, cooking can seem like a challenging task. If you were not taught how to cook while you were growing up then the kitchen can be rather intimidating. However, the kitchen doesn’t have to be a scary place. Once you have learned the basics you are free to move on and experience new dishes, take on new challenges, and expand your recipe repertoire. Also, by preparing your own meals you have more control over what is going into your food, and therefore, what you are ultimately consuming yourself. It’s healthier and more affordable for you and your family and we are sure that you will love our latest collection of recipes. Bon appetit! How This Book Works Throughout this book you will find recipes that are both delicious and nutritious. We have included a brief guide to help explain the basic food groups as well as the importance of each group to the overall nutrition of your body. In each recipe you will see a visual guide that helps convey the amount of each food group that is contained in a serving of that recipe. These guides will help you compare the nutrition of each recipe as well as keep track of what types of food groups you are including in your daily diet. Food Groups Grain Vegetables Fruits Dairy Protein Fats and Oils Serving Portions of Each Food Group Per Recipe Serving 1/4 serving 1/2 serving 3/4 serving 1 2 ∕3 serving ∕3 serving 1 serving 3 Nutrition In order to stay healthy our bodies need a diet which provides proper nutrition. The foods you eat directly affect the vitamins and nutrients that are being put into your body. It is extremely important to be mindful of the foods you consume in order to ensure a balanced diet that includes all of the food groups. The major food groups are grains, fruits, vegetables, proteins, and dairy. The last group, fats and oils, should be used sparingly. Grains Vegetables Fruits Any food made from wheat, rice, oats, Any vegetable or 100% vegetable juice Any fruit or 100% fruit juice counts as part cornmeal, barley or another cereal grain counts as a member of the vegetable of the fruit group. Fruits may be fresh, is a grain product. Bread, pasta, oatmeal, group. Vegetables may be raw or cooked; canned, frozen, or dried, and may be breakfast cereals, tortillas, and grits are fresh, frozen, canned, or dried/dehydrated whole, cut-up, or pureed. examples of grain products. and may be whole, cut-up, or mashed. Protein Dairy Fats and Oils All foods made from meat, poultry, fish, dry All fluid milk products and many foods Foods that are mainly oil include beans or peas, eggs, nuts, and seeds are made from milk are considered part of this mayonnaise, certain salad dressings, considered part of the protein foods group. food group. Foods made from milk that and soft margarine. Solid fats are fats that retain their calcium content are part of the are solid at room temperature, like butter group. Most dairy group choices should be and shortening. fat-free or low-fat. For more information about nutrition and food Nutrition Wheel groups please refer to the US Department of Agriculture website www.mypyramid.gov. 5 Food Groups Grains Vegetables Fruits Proteins Dairy Fats and Oils 6-11 Servings 6 ounces 3-5 Servings 2 ½ cups 2-4 Servings 2 cups 2-3 Servings 5 ounces 2-3 Servings 3 cups Use Sparingly Serving Size Serving Size Serving Size Serving Size Serving Size Serving Size 1 1/2 bagel 1/2 cup cut-up raw or cooked vegetable 1/4 cup dried fruit 1/2 small chicken breast ∕3 cup of shredded cheese 1 tsp soft margarine 1/2 cup cooked rice or pasta 1/2 of a baked sweet potato 1/2 cup cooked, fresh, frozen, or canned fruit 1/2 cup cooked beans 1/2 cup of ricotta cheese 1 tsp vegetable oil 1 1/2 cup cooked hot cereal, such as oatmeal 3/4 cup vegetable juice 3/4 cup fruit juice ∕3 cup nuts 1 cup milk or yogurt 1 Tbs mayonnaise 1/2 cup cooked couscous 1 cup raw leafy vegetables 1 medium apple, orange or banana 1 egg 1 ounce of process cheese 1 Tbs salad dressing 1 slice bread 1 roma tomato 2 plums 2 Tbs peanut butter 1 1/2 ounce of natural cheese 1 cup dry cereal 1 ear of corn 6 strawberries 2 Tbs seeds 1 1/2 cups ice cream 1 flat tortilla 5 broccoli florets 15 grapes 6 thin slices deli meat 2 cups cottage cheese 10 baby carrots Grains are a major sources of energy and Vegetables are a rich sources of potassium, Fruits are an important source of potassium, Lean meats are rich sources of protein and All liquid milk products and many foods Oils are fats that are liquid at room fiber and are divided into 2 subgroups, magnesium, and fiber and can be magnesium, and fiber. Any fruit or 100% fruit magnesium. Most meat and poultry choices made from milk are considered part of this temperature, like the vegetable oils used whole grains and refined grains. Whole organized into 5 subgroups, based on their juice counts as part of the fruit group. should be lean or low-fat. Fish, nuts, and food group. Foods made from milk that in cooking. Oils come from many different grains contain the entire grain kernel while nutrient content. These categories are dark Fruits may be fresh, canned, frozen, or seeds contain healthy oils, so choose these retain their calcium content are part of the plants and from fish. Solid fats are fats that refined grains have been milled to give green vegetables, orange vegetables, dried, and can be whole, cut-up, or pureed. foods frequently instead of meat or poultry. group. However, foods made from milk that are solid at room temperature, like butter grains a finer texture and improve their dry beans and peas, starchy vegetables, It is also good to select fish rich in omega-3 have little to no calcium, such as cream and shortening. Solid fats can come from shelf life. However, milling also removes and other vegetables. fatty acids, such as salmon, trout, and cheese, cream, and butter, are not. many animals and can be made from dietary fiber, iron, and many B vitamins. Fruits are beneficial to the herring. Try to reduce eating sodium rich Most dairy group choices should be fat-free vegetable oils through a process called Whole grains are recommended for most persons suffering from processed meats such as ham, sausage, or low-fat.